Lentils are a great substitute to animal protein, especially if you are following a vegan or vegetarian diet. They supply the fibre and partial protein, and work beautifully in dishes such as a vegan bolognese, stuffed capsicums (as shown here), and as part of other delicious dishes like moussaka and vegan burgers!
The filling, which can be served as a vegan bolognese, is the quickest version as it can be served as it is over warmed zucchini pasta, with cauliflower rice. Or for extra protein, over grain dishes - such as brown or black rice or cooked quinoa with fresh Parmesan or savoury sprinkles (recipe on page 93 from LMITK) for a vegan option.
Ingredients for the filling /vegan bolognese
- 1 tablespoon of olive or coconut oil
- 1 onion finely diced
- 2 stalks of celery finely diced
- 2 medium carrots finely diced
- 3 garlic cloves cut finely
- 5 medium sized Swiss mushrooms diced finely
- 5 medium fresh puréed tomatoes or 1/2 large organic bottle of puréed tomatoes
- 1 teas Himalayan salt
- 1/2 teaspoon of white pepper
- 1 teas smoked paprika
- 1/2 teas ground cumin
- 1 teas fresh oregano finely chopped. If this is not available, use a dried herb
- 1 large pinch of cayenne
- 1 cup of cooked lentils
Ingredients and preparation for capsicum cups
2 packets of mini capsicums, washed with seeds removed, and tops cut off to form a lid.
Method for capsicums
Cover and poach capsicums in simmering water for a few minutes until they are slightly soft. Remove, drain and allow to cool.
Method for filling / Vegan bolognese
Heat a pan gently and turn up the heat to medium, then add oil and allow to warm. Add onions & celery, and cook them until they soften and change colour slightly, then add carrots, garlic, mushrooms. Cook for a further 5 mins, stirring from time time.
Add tomato purée, spices, cooked lentils and continue cooking until all the ingredients have broken down and turn into a sauce-like consistency. If this becomes dry during the cooking process, add small amounts of water or better still, vegetable stock if available. I prefer this dish to be moist and not dry. This requires approx. 20 mins, stirring from time to time, on a low simmering heat.
Once it is cool enough to handle, carefully fill into the cavity of softened capsicums, and place each lid on top.
Pour any remaining sauce over and around capsicums, and sprinkle with cheese or Parmesan alternative and bake for approx. 45 mins in a moderate oven.
Serve with:
- A handful of fresh herbs such as parsley
- An extra sprinkle of fresh Parmesan (for non-vegans)
- Or a sprinkle of savoury sprinkles, which I use as an alternative to Parmesan cheese. This has nutritional yeast added. (Refer to my recipe page 93 of LMITK)
